Low Fat Katsu Curry

Satisfy your craving for comfort food without the guilt with this delicious Low Fat Katsu Curry recipe! This healthier twist on the Japanese classic combines crispy oven-baked chicken coated in crunchy panko breadcrumbs with a velvety, flavor-packed curry sauce brimming with tender vegetables like carrots and potatoes. The secret to keeping it light lies in baking the chicken instead of frying and using wholesome ingredients like whole wheat flour and olive oil. Served over hearty brown rice, this dish is a balanced meal that doesn’t skimp on taste or texture. Ready in just around an hour, it’s perfect for a cozy family dinner or meal prep. Discover how easy it is to indulge in your favorite Japanese flavors in a nutritious way!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 pieces Boneless skinless chicken breasts
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.25 cup Whole wheat flour
• 1 large Egg
• 0.5 cup Panko breadcrumbs
• 1 tablespoon Olive oil
• 1 medium, chopped Onion
• 2 minced Garlic cloves
• 1 medium, peeled and chopped Carrot
• 1 medium, peeled and diced Potato
• 2 cups Chicken stock
• 1 tablespoon Curry powder
• 1 tablespoon Soy sauce
• 1 tablespoon Honey
• 1 tablespoon Cornstarch
• 2 tablespoons Water
• 2 cups Cooked brown rice

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

Season the chicken breasts with salt and black pepper.

Step 3

Prepare three separate shallow dishes: one with flour, one with a beaten egg, and one with panko breadcrumbs.

Step 4

Dip each chicken breast into flour, shaking off excess, then into the egg, and finally into the panko, pressing gently to adhere.

Step 5

Place the coated chicken breasts on a baking sheet lined with parchment paper. Spray or brush lightly with olive oil.

Step 6

Bake in the preheated oven for 20-25 minutes, or until the chicken is golden brown and cooked through.

Step 7

While the chicken is baking, heat olive oil in a large saucepan over medium heat. Add the chopped onion and garlic, and sauté until the onion is translucent.

Step 8

Add the chopped carrot and potato, and cook for an additional 5 minutes.

Step 9

Stir in the curry powder, and cook for 1 minute to release its flavor.

Step 10

Pour in the chicken stock, soy sauce, and honey. Bring to a simmer and let cook until the vegetables are tender, about 10-15 minutes.

Step 11

In a small bowl, mix the cornstarch with water to form a slurry.

Step 12

Add the cornstarch slurry to the saucepan, stirring continuously until the sauce thickens. Adjust seasoning if necessary.

Step 13

Slice the baked chicken and serve it over cooked brown rice, topped with the curry sauce.

Nutrition Facts

Serving size	(2026.5g)

Amount per serving	% Daily Value*
Calories	2042.5

Total Fat 53.4g	0%
Saturated Fat 10.6g	0%
Polyunsaturated Fat 6.6g
Cholesterol 562.4mg	0%
Sodium 5662.7mg	0%
Total Carbohydrate 221.7g	0%
Dietary Fiber 17.3g	0%
Total Sugars 33.9g
Protein 166.0g	0%

Vitamin D 71.2IU	0%
Calcium 216.7mg	0%
Iron 17.4mg	0%
Potassium 2467.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.7%

Protein: 32.7%

Carbs: 43.7%